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Yesterday
Bouldered at Rock Mill with Jeff.


Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Side External Rotation x 10 reps each arm
3 rounds

A.
Every minutes, for 12 minutes (3 sets) of:
Station 1 – Hexbar Deadlift x 1 rep 225#
Station 2 – Single-Arm Overhead KB Press x 8 reps (right arm) 35#
Station 3 – Single-Arm Overhead KB Press x 8 reps (left arm) 35#
Station 4 – Parallette L-sit x 30 seconds

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings 53#
Goblet Squats 53#
Push-Ups

C.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 5.5

1 strict ring muscle up
3 KB curls lowering only 35#
20 Flexbar Wrist Extension
5 rounds

Elbow is feeling better.:)

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[QUOTE=Bill Hoogsteden;1271412]Jan, That KB pull over sounds interesting. Do you try to keep your upper arm straight up as you lower the KB behind your head? Mine tends to shift to the side. Nice KB work![/QUOTE]

Mine shifts to the side also, i try to go as it naturally goes, but lowering the weight slowly in control.

Fri 18 May
C2 row:
10min - 2248m
All kinds of movments, had my son with me
Bike:
10min

Mon 21 May
At morning:
Easy shoulder Db work
SitUps -> Db Hammer Curl
10 reps -> 15/12kg Db's
10 -> 15/12kg
10 -> 15/12kg
10 -> 15/12kg
10 -> 15/12kg

Evening:

C2 row
5min - 1154m
Sledge push ca40m (ca 130ft) -> Alt Db upright rows
20kg -> 10/12,5kg Db's
40kg -> 10/20kg
60kg -> 6/30kg
80kg -> 6/35kg (PR)
100kg -> 6/35kg

Dips:
5reps
5/10kg xtra weight
5/15kg
5/15kg

SkiErg;
5min -974m

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Jan, thanks for the tip! It's a good movement! Nice work!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg.
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
7, 7, 6, 5, 4 Pullups
Burgner warm-up

[B]WOD:[/B]
2 rounds:
10 75# Snatches
12 Over the bar Burpees (Yay! Burpees!!)
Then
2 rounds:
10 45# Snatches
12 Over the bar Burpees (Yay! Burpees!!)

12:55

[I]The 75# Snatches were tough. The 45#s were much easier! I can't believe it took as long as it did![/I]

[B]Evening:[/B]
1 mi dog walk

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
5 sets of:
Hexbar Deadlift x 1 rep 225#
45 seconds rest
DB Bench Press x 10 reps 40# DBs
45 seconds rest
Supported Batwings x 6 reps 35# KBs
45 seconds rest

B.
Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 5.5

3 negative only chin ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

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Kicking butt Tim!!!

1 mi dog walk
10 Burpees (Yay! Burpees!)
10 Pullups
10 1.5 Pood KBS, Russian
10 1.5 Pood Goblet squats
Back squats:
5 @ 180#
5 @ 210#
5 @ 240#
5x10 @ 140#

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5.22.2018 Tuesday
WU: Bike 600M
10 air-squats
25 sit-ups
10 pull-ups
15 push-ups

10 x 1 Hang Clean EMOM

10min. EMOTM:
1 Hang Power Clean, then 5Min 1 rep max

hit 145lb

WOD:
15min. AMRAP:
15 Handstand Push-Ups / DB Press @ 20lb
20ft. DB Walking Lunge (50/35#) / 10 strict PU
15 Toe-2-Bar / bike 200m
20ft. DB Walking Lunge (50/35#) / 10 push-ups

4rd's, I scaled it big time. My leg is holding me back.......:mad:

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Patrick, Nice job on those Cleans and that AMRAP!

[B]WU:[/B]
400 m run
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
8, 7, 6, 5, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
3 Rounds:
As many reps in one min:
95# SDLHP: 13, 12, 12
AbMat Situps: 17, 15, 16
95# Push Press: 19, 22, 16
AbMat Situps: 15, 15, 15

187 reps

[I]This was tough. I felt the SDLHP in my shoulder! I wanted to use the GHD, but some one was using it! (At one time, we had eight! :( ) That's what happens when you run between a granddaughter's sixth grade graduation and a work briefing![/I]

[B]Evening:[/B]

1 mi dog walk

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Great wods men!
Thu 24 May
Strech
C2row
5min - 1162m
WU ciriut
1.Rear kick machine
10/25kg 10/35kg 10/45kg
2. Pulldown
15/30kg 15/40kg 15/60kg
3. Db pullover & press
12/12.5kg 12/15 12/17.5kg

Barbell row -> Low incl Db bench
10/60kg (132lbs) - 10/20kg (44lbs)
10/80kg - 10/30kg
6/100kg (220lbs) - 5/40kg(88lbs)
5/120kg (264lbs) - 2/45kg (100lbs)
5/120kg - 2/45kg
5/120kg - 4/40kg
Pulldowns -> Overhead pulley tricep ext.
10/35kg - 10/50kg x5rounds
T2b
8,8reps
Assault Bike
10min (53kcal)

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Keep up the good work guys!

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Hexbar Deadlift x 1 rep
45 seconds rest
Double KB Floor Press x 6 reps
45 seconds rest
Ab Wheel Roll Out x 10 reps
45 seconds rest
5 rounds

B.
Air-Dyne
9 x (60s on 60s off)
18 minutes
Load Indicator: 5.5

1 strict ring muscle up
10 wrist extension 25#
5 rounds

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Awesome WODs guys!

1 mi dog walk
8, 7, 6, 5, 5 Pullups
10 1.5 Pood KBS
Deadlifts:
5 @ 205#
5 @ 235#
10 @ 270#
5x8 @ 160#